Raze

Trigger Map

Trigger map

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0 urges logged.

Counts by hour: none yet

Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 24 October 2026

Quick answer: A trigger map shows the patterns behind your urges: the times, places, moods and apps that come before them. Log each urge with four quick taps, and after a week the map highlights your riskiest combinations, such as 'bedroom, after 11 pm, tired, scrolling', so you know exactly what to change first.

How to use the trigger map

  1. Each time you notice an urge, log: time, place, mood, activity/app.
  2. Optionally rate intensity 0–10.
  3. After 7 days, open the map.
  4. Read the top three combinations.
  5. Write an if-then rule for the top one in your relapse prevention plan.
  6. Keep logging for another week and compare.

How the map is calculated

for each urge: key = (hour_block, place, mood, activity)
count per factor and per pair
risk_score(pair) = count * mean(intensity)
show heatmap: hour x day; bars for place, mood, activity

Hour blocks are 3 hours (e.g. 9 pm–midnight). Entries stay in your browser's local storage until you clear them.

Worked example

In 10 days Chris logs 14 urges. Nine happen between 9 pm and midnight, eleven in the bedroom, eight while scrolling short videos, and tired is the top mood. The highest pair is bedroom + scrolling. His fix: no phone in the bedroom and a 20-minute limit on short-video apps after 9 pm using Screen Time or Digital Wellbeing. Over the next week, urges drop to five.

What triggers usually look like

Common patterns include late nights, being alone, boredom, stress after work or study, and exposure to sexual content on social media. See common relapse triggers. Noticing cues is a core skill in mindfulness-based relapse prevention (Bowen et al., 2014).

Related: Relapse Risk Quiz · Common Relapse Triggers and How to Handle Them · HALT Check-In · Raze Relapse Tracker · Free Quit Porn Tools · NoFap Streak Calculator

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Sources

  • Bowen et al. (2014), Mindfulness-based relapse prevention RCT, JAMA Psychiatry: pubmed.ncbi.nlm.nih.gov (accessed 24 October 2026)
  • Witkiewitz & Marlatt (2004), Relapse prevention for alcohol and drug problems, American Psychologist: doi.org (accessed 24 October 2026)

FAQ

What are porn triggers?

Situations, moods, times or content that come before urges, such as late-night phone use, boredom, stress or loneliness.

How long should I log urges?

At least 7 days; 14 days gives a clearer pattern.

Where is my data stored?

Only in your browser's local storage on this device. You can clear it at any time.

Does Raze track triggers?

Raze tracks streaks, relapses and progress insights. Use this web tool for detailed trigger logging.

What should I fix first?

The combination that appears most often, usually a time and place pair.

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